W.O.D.: E Long Intervals Day 1 Week 7

CFE STRENGTH & CONDITIONING WOD: Rest Day

SoCal Games Veterans Talk Training


ENDURANCE WOD:

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 5-7 x 200m TT, work:rest 1:2

Bike (THU): 4 x 5k, spin/rest 1:00, hold splits within 3-5 seconds

Run (THU): 3 x 1200m, rest 3:00, hold splits within 3-5 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Ruck (THU): 3 x 1200m with 30# ruck or vest, rest 2:00, hold splits within 3-5 seconds

Post sport and distances/times to comments.

Multi-Sport (3S)

THU is a full 3S Rest Day.

Choose ONE of the following sports:

Swim (SAT or Tempo): 4 x 200m TT, work:rest 1:2

Bike (SUN or TT): 5 x 2M, spin/rest 90 seconds, hold splits within 3-5 seconds

Run (FRI): 3 x 800m, rest 2:00, hold splits within 3-5 seconds


Congratulations to Jeremy Kinnick, coached by Brian MacKenzie and Doug Katona, on returning to the CrossFit Games


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Comments (12)

Callum
on Thursday, May 17, 2012 at 01:13 am
SS Run

4:11
4:08
4:08
barefootin
on Thursday, May 17, 2012 at 06:44 am
had to resort to a treadmill that only went up to 10
3x1200 @ 10 (6 min pace) 1% incline
4:30 for all

Should have increased incline to increase difficulty
Zach O
on Thursday, May 17, 2012 at 10:33 am
Anaerobic
I have a question about the sustaining endurance. I've read that in general people lose there anaerobic benefits quickly if they stop doing intervals. What do you guys at CFE know about this? I just wonder because when I go to basic training will the lose in anaerobic fitness be huge? Thanks!!!
Kyle
on Thursday, May 17, 2012 at 01:42 pm
3S Run + WOD
3S Run: 3x100,200,400m
1M warm up 7:37
0:19,0:40,1:33
0:17,0:40,1:31
0:20,0:44,1:33

later

Wendler Deadlift (week 1)
165#x5, 185#x5, 205#x5

DE: Pushup 35# plate on back 12x3 on 0:30

"Lynn" - max BW bench (165#), max kip PU
6/18
4/17
4/16
5/15
4/15
Daniel Smith
on Thursday, May 17, 2012 at 02:29 pm
3s swim
Great swim just did 7x100 meters instead of 200. Also worked on my breathing and flip turns!! I am able to get some decent flip turns in!! Now if I can just get te breathing down!!
Brad Williams
on Thursday, May 17, 2012 at 03:49 pm
5/17/12 WOD
Did yesterday's S&C WOD. Kinda been neglecting strength work lately so this was perfect for today. I also feel better recovered through day too. Push-Ups- 20 lb. weight vest and on a stability ball. Lynne- 175lbs for Bench Press and Kip Pull-Ups- #1- 5,12 #2- 6,13
#3- 6,14 #4- 5,13 #5- 5,13. Really happy with WOD today. Gonna have a great run tomorrow.
Rishi M
on Thursday, May 17, 2012 at 04:27 pm
Hi, I have recently started Crossfit Endurance but am doubting whether it is worth it for my purposes. Generally, I am looking to get very strong and fit, but not to spend my life within a gym. I initially started with Crossfit Mainpage workouts and for the past month or so I've switched over to endurance. I don't plan to be running marathons, competing in rowing races, etc. Do you recommend I switch back to just the mainpage? Many people have told me they have gotten extremely fit by simply following those workouts, and I don't need to build any sort of extreme endurance whatsoever.
Kaitlin
on Thursday, May 17, 2012 at 05:06 pm
Rishi-- Follow the programming that is helping you achieve the goals that you have set. No matter the programming that you are following you should be improving. You could follow the strength and S&C wods or just the SC wods if that is helping you to achieve what you are looking to accomplish.
JFL
on Thursday, May 17, 2012 at 06:40 pm
Title
What is the meaning of the each days title; E long intervals day 1 week 7?
Kaitlin
on Thursday, May 17, 2012 at 08:28 pm
RE: Title
JFL-- The letter denotes the current cycle that is posted. There is a Day 1/Day 2 for each type of wod (LI, SI, Temp/TT) for each week.
Chris Biles
on Thursday, May 17, 2012 at 08:42 pm
Row
6:10, 6:08, 6:08

L knee a little tweaky. Heading into a long bike trek next week and didn't want to push it too much. Def won't be doing tomorrow's squats.
1ftimom4life
on Friday, May 18, 2012 at 01:34 pm
SS Bike
I have realized that my pacing is REALLY bad. How can I improve???

10:45
10:31
10:57
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